Fire Up that Grill the Healthy Way!

By Candace Bell, OSF Saint Francis Medical Center Dietetic Intern

Spring is here; the birds are chirping, the days are warmer and it’s still bright out when the workday is over. Which means, it’s time to dust off that grill! Grilling is a great way to prepare meals and it gives you an excuse to get some fresh air. From fruits and vegetables to meats and fish, almost anything can be grilled. But beware – there are 2 major nutritional pitfalls of grilling:

Some meats are high in fat. These include sausages and fatty red meats that increase saturated fat and calories during the warmer months.

Charring of meats and fish over an open flame may produce cancer causing substances or carcinogens called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). HCAs are formed when compounds in meat/fish react with high temperatures and PAHs are formed when fat and juices from grilled meat and fish drip onto the fire causing flames. The formation of these depend on the type of meat, cooking time, cooking temperature and cooking method. (Well done grilled, or barbecued chicken and steak have high concentrations of HCAs).

So, what can you do to make grilling healthier?

Say NO to carcinogens!To decrease the carcinogen development on meat and fish:

Avoid prolonged cooking times to reduce HCA and PAH formation by using a microwave oven just prior to grilling.

Continually flip the meat/fish over on the grill to reduce HCA formation.

Remove charred portions before consumption.

And always start with a clean grill!

Get your daily dose – Grill fruits and vegetables!

Which is not only more nutritious and easier on your waistline, grilled and charred fruits and vegetables don’t create carcinogens.

Go Lean!

Lean meats such as skinless chicken and turkey, flank steak, fillet mignon, pork chops, and tenderloin are the way to go. With less fat to drip into the open flame, lean meats have less calories and produce fewer carcinogens. Always remember to trim the visible fat!

Don’t forget to marinate!

Use fat free or low fat marinades to enhance flavor for your meats, fish, vegetables and fruits. Marinating with vinegar and lemon changes the acidity of the meat and prevents PAHs from sticking. Sugary marinades such as BBQ sauce encourages charring – only use the last 2 minutes on the grill.

Easy Grilling Tips

Try using skewers. They cut down on grilling time, which creates fewer carcinogens, and both meat/fish and fruits/vegetables can be skewered. Oh, and they’re fun!

Aluminum foil works wonders. Wrapping meat/fish in foil or placing foil on the grill before cooking prevents fat and juices from dripping into the open flame.

And finally – be safe, have fun and enjoy the warm weather! Happy, healthy grilling!